minestrone soup

decided to cook meatless minestrone soup today after having it yesterday at Soupspoon, so i can have more of the awesomeness!

took recipe off the net: http://www.tasteofhome.com/Recipes/Hearty-Meatless-Minestrone

and i must say it tastes really hearty with lotsa ingredients. huge serving that i guess could have served about 8 hungry people, but since i'm having it myself, i'll eat it for the next few days.

ingredients used:

1 large onion, chopped

3 tablespoons olive oil

2 celery ribs, chopped

2 medium carrots, chopped

1 cup chopped cabbage

1 medium green pepper, chopped

1 medium eggplant, chopped

6 garlic cloves, minced

900ml cups water

2 cans (14-1/2 ounces each) diced tomatoes, undrained

1 can (15 ounces) garbanzo beans mixed kidney beans

1 can (15 ounces) tomato puree

3 tablespoons dried parsley flakes

2 teaspoons dried basil

2 teaspoons dried oregano

1 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon cayenne pepper

1/2 cup small pasta shells

i think its a wonderful soup that is low in calories yet packing loads of nutrients. so wonderful that i think everyone should have it.

Celery: Celery contains vitamin C and several other active compounds that promote health, including phthalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention.

Carrots: other than a rich source of beta-carotene, it is also of a wide variety of antioxidants and other health-supporting nutrients. The areas of antioxidant benefits, cardiovascular benefits, and anti-cancer benefits are the best-researched areas of health research with respect to dietary intake of carrots.

Tomatoes: arotenoid found in tomatoes (and everything made from them) has antioxidant and cancer-preventing properties. The antioxidant function of lycopene is its ability to help protect cells and other structures in the body from oxygen damage and has been linked in human research to the protection of DNA (our genetic material) inside of white blood cells. Prevention of heart disease has been shown to be another antioxidant role played by lycopene.

Cabbage: Cabbage ranked in our WHFoods rating system as an excellent source of vitamin C and a good source of vitamin A (which comes from its concentration of carotenoids such as beta-carotene). The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer.

Eggplant: nasunin, an anthocyanin phytonutrient found in eggplant skin, has been found to protect the lipids (fats) in brain cell membranes. It also lessens free radical formation with numerous beneficial results, including protecting blood cholesterol (which is also a type of lipid or fat) from peroxidation; preventing cellular damage that can promote cancer; and lessening free radical damage in joints, which is a primary factor in rheumatoid arthritis.

Green pepper: There is far less than 1 gram of total fat in one cup of sliced bell pepper. However, this very small amount of fat is enough to provide a reliable storage spot for bell pepper's fat-soluble nutrients, including its fat-soluble carotenoids and vitamin E. Bell pepper is a good source of vitamin E at about 630 micrograms per cup, and it contains more than 30 different carotenoids, including excellent amounts of beta-carotene and zeaxanthin.

Garbanzo beans: supports digestive tract function, regulates blood sugar, increased chances for satiety and decreased caloric intake.

Kidney beans: a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal. In addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores.

info from: http://www.whfoods.com

gonna have low-fat high-nutrient meals for the next few days, in tandem with e regular jogs. *pats self on shoulder*